Assisted Dips:
Modified Dip Variations

Assisted Dips. Are you too weak for bodyweight tricep dips? This is a common problem that trainees face when new to the dips exercise. But don't worry if you're currently too weak. Here's your solution (which will still give you many of benefits of bodyweight bar dips)!...

• Band-Assisted Dips. Another method you can also try is using resistance bands to help you through reps. This is a great method because it allows you to use the stabilizing muscles while reducing the amount of force required to lift yourself. In addition, you can use different levels of elastic resistance so you can smoothly transition to unassisted dips.
• Jumping Dips. Don't want to do bench dips? Then try "jumping dips," which are similar to partial reps or forced reps (best done using the parallel bars). The idea is to jump up and give your body just enough momentum so that you can complete the concentric (positive) rep, then slowly lower yourself down.
• Bench Dips. Bench dips are actually a separate exercise (tutorial coming soon!) as they require you to assume a completely different position. However, they use very similar movements. Bench dips enable you to use significantly less weight though, so you can work your way up to the conventional bodyweight dips.
• Assisted Dip Machine (Last Resort). If for whatever reasons, the previous three aren't an option, then use an dip machine. This is the least effective method because it almost completely eliminates the use of the stabilizers; meaning that it won't be an easy transition from the machine to unassisted bodyweight dips. However, it will get you used to the movement and it does exercise the major muscle groups.

The idea is to use one, some or all of these methods until you can do several reps of bodyweight dips. You'll get there quicker than you'd think. And before you know it, you'll be doing weight dips with 90lbs. swinging between your legs. Hoorah!

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